Strength Training: Exercises, Technique, and Equipment

Explore strength training exercises for pushing, pulling, squatting, and hinging, with practical guidance on technique, equipment, and progression.

Strength training uses resistance to challenge muscles through movements performed with body weight, dumbbells, barbells, cables, or machines. It includes foundational lifts as well as focused variations for different movement patterns.

What does strength training include?

This category covers pushing, pulling, squatting, and hip-hinge exercises, including bench presses, rows, squats, and deadlifts. Select equipment and variations that match your goals, experience, and available space. Braced positioning, controlled reps, and an appropriate load are central to sound practice; coaching can help when technique is uncertain.

Practical guidance

Start with a manageable resistance to learn the movement, then progress gradually. Adjust benches, cables, and machines before each set, and keep a clear area around free weights. Stop if you experience sharp pain or cannot control the movement, and seek qualified technique feedback.

Walking Dumbbell Lunge

Introduction: The walking dumbbell lunge is a dynamic strength exercise that focuses on improving your lower-body and core stability. This exercise offers the unique benefit of increasing your balance and coordination while building muscle strength simultaneously. Execution: Begin with a dumbbell i

Walking Lunges

Walking lunges are a dynamic exercise that builds strength and stability in your lower body while also improving your balance and coordination. This exercise is unique because it keeps you moving, making it a functional exercise that mimics the movements of everyday life. Execution Begin in a

Walkout

The Walkout is a versatile exercise that challenges your entire body, primarily focusing on improving core stability and strengthening your arm, shoulder, and back muscles. This exercise requires no equipment and can be performed anywhere, making it an excellent choice for both home and the gym. Ex

Wall Angles

The Wall Angles exercise is a fantastic way to strengthen and mobilize your shoulders, upper back, and neck. This exercise helps improve your posture and may reduce tension in the upper back and neck, which is especially useful if you spend a lot of time at a desk. Execution Begin by standing wi

Wall Ball Shots

Wall ball shots are a dynamic compound exercise that combines strength, coordination, and endurance. This exercise is unique because it provides a full-body workout while also challenging your cardiovascular system. Execution: Start with your feet shoulder-width apart facing a high wall, and hol

Wall Press

If you are looking for an effective exercise that you can do anywhere without any equipment, the Wall Press is an excellent choice. This exercise uses your own body weight to strengthen the muscles in your upper body, with a focus on your shoulders, chest, and triceps. Execution Begin by standin

Wall Push-Ups

Wall Push-Ups are a fantastic way to start strength training, especially if you are new to fitness or looking for a low-impact exercise. This exercise helps strengthen the muscles in your upper body without the need for weights or complex equipment. All you need is a wall and your own body weight.

Wall Sit

The wall sit is an isometric exercise that primarily engages the leg muscles and, to a lesser extent, the glutes. It does not produce dynamic tension; in other words, the muscles involved do not shorten (concentrically) or lengthen (eccentrically) under tension. The purpose of such an exercise shoul

Wall Sit

The Wall Sit is a static exercise that can significantly improve endurance and strength in your lower body. What makes this exercise unique is that you do not need any equipment except a wall, making it an accessible exercise that you can perform almost anywhere. Execution Find a flat wall and s

Wall Sit

The Wall Sit is an effective static exercise primarily focused on strengthening your lower body. The unique aspect of this exercise is that you do not need any equipment and can perform it almost anywhere. Execution Find a flat wall and stand with your back against it. Bend your knees and

Wall Sit Bodyweight

The Wall Sit Bodyweight exercise is a powerful and effective way to train your lower body without any equipment. This static exercise helps build endurance and strength in your legs and core by simply 'sitting' against a wall. Execution Find a flat wall and stand with your back against it. Ste

Wall Squat

The Wall Squat is a fantastic exercise for strengthening your lower body, with a focus on the quadriceps, hamstrings, and glutes. The great thing about this exercise is that you only need a wall, making it an accessible option for home or the gym. Execution Begin by standing with your back again

Wall Squat Bodyweight

The Wall Squat Bodyweight exercise is a fantastic way to strengthen your lower body without any equipment. This exercise focuses on improving your posture, balance, and muscular endurance by using your own body weight against gravity. Execution Begin by standing with your back against a wall. Ma

Wall Squat With Pause Bodyweight

The Wall Squat With Pause is an effective exercise that uses your own bodyweight to strengthen your lower body. This exercise is unique because it combines a static hold with a dynamic movement, providing an intense workout for the muscles without the need for additional weights. Execution Find

Wall W

The Wall W is an effective exercise that targets the upper back, shoulders, and arms, with a special focus on posture. This exercise is ideal for anyone who spends long hours at a computer or has poor posture. Execution Begin by standing with your back against a wall. Make sure your feet are app

Weighted 45-Degree Hyperextension

Back extensions are intended to extend the back and align the upper body with the lower body. The latter is also a function of the glutes and hamstrings, similar to a (stiff-legged) deadlift. The angle of the equipment on which you lie makes it possible to lower yourself deeper than with extensions

Weighted Ab Crunch

The Weighted Ab Crunch is a powerful exercise that targets strengthening your abdominal muscles. By adding extra weight, you increase the intensity, which leads to greater strength and definition in your core. Execution Lie on your back on a mat, with your knees bent and your feet flat on the fl

Weighted Aerobic Step

The Weighted Aerobic Step is a dynamic exercise that combines cardio with strength training. By adding weights to the traditional aerobic step, you increase the intensity and therefore the effectiveness of your workout. This exercise is perfect for anyone looking for a challenging way to improve bot

Weighted Barbell Push-Ups

Secure a barbell at hip height in a squat rack or on the floor. Without moving the barbell, grip it with both hands just outside shoulder width. Now assume a push-up position, but place your hands on the barbell instead of on the floor as in a standard push-up. Your body should form a straight line

Weighted Classic Lunges

Weighted Classic Lunges are a fantastic way to strengthen and tone your lower body. By adding weights, you increase the intensity of traditional lunges, leading to greater muscle activation and improved balance and coordination. Execution Begin with your feet hip-width apart, holding a weight in

Weighted Crunch

Introduction: The Weighted Crunch is an effective abdominal exercise that helps build strength and definition in your core. Adding weight increases the intensity, leading to better results than a standard crunch. Execution: Begin by choosing a suitable weight, such as a weight plate or a medicine b

Weighted Crunch (Arms Crossed)

The crunch is a popular abdominal exercise. The rectus abdominis (the basis of a ‘six-pack’) draws the sternum toward the pelvis by rounding the back. In this variation, you add extra weight by holding a weight plate. Weighted crunch Active muscles: Abdomen: Rectus abdominis Obliq

Weighted Crunch (Arms Straight)

The Crunch is a popular abdominal exercise. The rectus abdominis (the basis of a “six-pack”) draws the sternum toward the pelvis by rounding the back. In this variation, you add extra weight by holding a plate with straight arms. This also requires stabilizing engagement from the shoulders. We

Weighted Crunch on Stability Ball

The (abdominal) crunch is one of the best-known abdominal exercises. The rectus abdominis (the basis of a ‘six-pack’) pulls the sternum toward the pelvis by rounding the back. The obliques at the sides stabilize the core by resisting lateral flexion and rotation. The transversus abdominis (beneath t